What Training Have You Done Today?
Re: What Training Have You Done Today?
Holiday Challenge
Day 3 : 3 x 10mins (paying for Day 2!)
Day 4 : 30 mins + 1k CD (scraped my way to 7k)
Day 5 (today) : 30 mins 7122m (didn't start until 9.30pm and did not want to go to the garage!... stuck Senna on Netflix and it ticked along better than I expected )
Challenge Total: 40,829m
Day 3 : 3 x 10mins (paying for Day 2!)
Day 4 : 30 mins + 1k CD (scraped my way to 7k)
Day 5 (today) : 30 mins 7122m (didn't start until 9.30pm and did not want to go to the garage!... stuck Senna on Netflix and it ticked along better than I expected )
Challenge Total: 40,829m
56M HWT
50+PB 1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3, 34.2k OTW 3:52:57
A long way away from any of these PBs now!!
50+PB 1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3, 34.2k OTW 3:52:57
A long way away from any of these PBs now!!
Re: What Training Have You Done Today?
It has been a while, probably 2 or 3 years since posting and being anything resembling fit. Nevertheless, each month I have studiously done the CTC for the FFs and between 10 and 50k erg work or OTW in small boats. Not much to write about.
Last month was different, for some reason I got stuck into some SS erg, nearly 200k and a couple of short paddles in a single. I seemed to get on a roll 14 days (5 in a row) of 10k @ 2:15 r23ish and a few very brief efforts 250m or 1' with few reps.
Form good, connection OK - leaking power at the catch, rhythm nah, not yet.
Breathing sort of OK, not stressed at all but tired legs. Maybe another month of the same?
2nd Dec 1k wu then 10k @2:14 R23 - hot and humid - the 2nd day of summer here
1st Dec CTC 3832m 1:57.4 r27 R75" with nil work during rest
1' 1:51.5 r29
2' 1:53.8 r28
3' 1:56.1 r27
4' 1:59.4 r26
5' 1:59.3 r25 - felt some rhythm during this interval
Last month was different, for some reason I got stuck into some SS erg, nearly 200k and a couple of short paddles in a single. I seemed to get on a roll 14 days (5 in a row) of 10k @ 2:15 r23ish and a few very brief efforts 250m or 1' with few reps.
Form good, connection OK - leaking power at the catch, rhythm nah, not yet.
Breathing sort of OK, not stressed at all but tired legs. Maybe another month of the same?
2nd Dec 1k wu then 10k @2:14 R23 - hot and humid - the 2nd day of summer here
1st Dec CTC 3832m 1:57.4 r27 R75" with nil work during rest
1' 1:51.5 r29
2' 1:53.8 r28
3' 1:56.1 r27
4' 1:59.4 r26
5' 1:59.3 r25 - felt some rhythm during this interval
Stephen, 63yo, 1.85m, 97kg
Lake Macdonald RC, Federal, Qld, Australia
Forum Flyer
Lake Macdonald RC, Federal, Qld, Australia
Forum Flyer
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- Marathon Poster
- Posts: 10563
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: What Training Have You Done Today?
26:44.4 7,500m 1:46.9 286 1284 28 155
5:22.0 1,500m 1:47.3 283 1274 29 150
5:22.0 1,500m 1:47.3 283 1274 28 154
5:22.0 1,500m 1:47.3 283 1274 28 156
5:21.9 1,500m 1:47.3 283 1275 29 156
5:16.4 1,500m 1:45.4 298 1326 29 161
r2,211m
First time doing a Pete Plan session for far too long. 5 x 1500 4r and I was too cautious on the last interval and too eager on the penultimate interval
5:22.0 1,500m 1:47.3 283 1274 29 150
5:22.0 1,500m 1:47.3 283 1274 28 154
5:22.0 1,500m 1:47.3 283 1274 28 156
5:21.9 1,500m 1:47.3 283 1275 29 156
5:16.4 1,500m 1:45.4 298 1326 29 161
r2,211m
First time doing a Pete Plan session for far too long. 5 x 1500 4r and I was too cautious on the last interval and too eager on the penultimate interval
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: What Training Have You Done Today?
Welcome back from another member who went AWOL for a bit although you have been doing much more erging than me.Steff wrote: ↑December 2nd, 2024, 10:38 pmIt has been a while, probably 2 or 3 years since posting and being anything resembling fit. Nevertheless, each month I have studiously done the CTC for the FFs and between 10 and 50k erg work or OTW in small boats. Not much to write about.
Last month was different, for some reason I got stuck into some SS erg, nearly 200k and a couple of short paddles in a single. I seemed to get on a roll 14 days (5 in a row) of 10k @ 2:15 r23ish and a few very brief efforts 250m or 1' with few reps.
Form good, connection OK - leaking power at the catch, rhythm nah, not yet.
Breathing sort of OK, not stressed at all but tired legs. Maybe another month of the same?
2nd Dec 1k wu then 10k @2:14 R23 - hot and humid - the 2nd day of summer here
1st Dec CTC 3832m 1:57.4 r27 R75" with nil work during rest
1' 1:51.5 r29
2' 1:53.8 r28
3' 1:56.1 r27
4' 1:59.4 r26
5' 1:59.3 r25 - felt some rhythm during this interval
Summer and singles sounds good. It will be Easter before I get back in a single once light enough in the evenings again.
56M HWT
50+PB 1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3, 34.2k OTW 3:52:57
A long way away from any of these PBs now!!
50+PB 1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3, 34.2k OTW 3:52:57
A long way away from any of these PBs now!!
Re: What Training Have You Done Today?
First go at Dec CTC. Played it slightly safe to make sure I got a time in but certainly not comfortable. Not quite enough rest on this session for me. Still, got another 4 weeks to go again.
15:00.0 3,864m 1:56.4 222 1062 27
1:00.0 269m 1:51.5 252 1168 29
r: 1:15 25m
2:00.0 533m 1:52.5 245 1144 29
r: 1:15 30m
3:00.0 785m 1:54.6 232 1099 28
r: 1:15 12m
4:00.0 1,020m 1:57.6 215 1039 27
r: 1:15 28m
5:00.0 1,259m 1:59.1 207 1012 26
r95m
15:00.0 3,864m 1:56.4 222 1062 27
1:00.0 269m 1:51.5 252 1168 29
r: 1:15 25m
2:00.0 533m 1:52.5 245 1144 29
r: 1:15 30m
3:00.0 785m 1:54.6 232 1099 28
r: 1:15 12m
4:00.0 1,020m 1:57.6 215 1039 27
r: 1:15 28m
5:00.0 1,259m 1:59.1 207 1012 26
r95m
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m
Re: What Training Have You Done Today?
Low intensity steady HM r19.
On 3rd July I did a HM at the exact same pace and an average HR of 140.
Code: Select all
Time Meters Pace Watts Cal/Hr S/M ❤️
1:25:32 21,097m 2:01.6 194 969 19 129
10:42.2 2,638m 2:01.7 194 967 19 128
10:41.9 5,276m 2:01.6 194 968 19 128
10:41.8 7,914m 2:01.6 194 969 19 128
10:41.7 10,552m 2:01.6 195 969 19 131
10:41.7 13,190m 2:01.6 195 969 19 128
10:41.6 15,828m 2:01.6 195 969 19 132
10:41.8 18,466m 2:01.6 194 969 19 132
10:40.1 21,097m 2:01.6 194 969 19 131
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
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- Half Marathon Poster
- Posts: 2329
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
That's how it goes, don't forget to put it to some good use though.Sakly wrote: ↑December 3rd, 2024, 12:38 pmLow intensity steady HM r19.
On 3rd July I did a HM at the exact same pace and an average HR of 140.Code: Select all
Time Meters Pace Watts Cal/Hr S/M ❤️ 1:25:32 21,097m 2:01.6 194 969 19 129 10:42.2 2,638m 2:01.7 194 967 19 128 10:41.9 5,276m 2:01.6 194 968 19 128 10:41.8 7,914m 2:01.6 194 969 19 128 10:41.7 10,552m 2:01.6 195 969 19 131 10:41.7 13,190m 2:01.6 195 969 19 128 10:41.6 15,828m 2:01.6 195 969 19 132 10:41.8 18,466m 2:01.6 194 969 19 132 10:40.1 21,097m 2:01.6 194 969 19 131
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
Re: What Training Have You Done Today?
Sure. During my gym sessions I do some sharp short stuff as well, don't post it every time.nick rockliff wrote: ↑December 3rd, 2024, 1:56 pmThat's how it goes, don't forget to put it to some good use though.Sakly wrote: ↑December 3rd, 2024, 12:38 pmLow intensity steady HM r19.
On 3rd July I did a HM at the exact same pace and an average HR of 140.Code: Select all
Time Meters Pace Watts Cal/Hr S/M ❤️ 1:25:32 21,097m 2:01.6 194 969 19 129 10:42.2 2,638m 2:01.7 194 967 19 128 10:41.9 5,276m 2:01.6 194 968 19 128 10:41.8 7,914m 2:01.6 194 969 19 128 10:41.7 10,552m 2:01.6 195 969 19 131 10:41.7 13,190m 2:01.6 195 969 19 128 10:41.6 15,828m 2:01.6 195 969 19 132 10:41.8 18,466m 2:01.6 194 969 19 132 10:40.1 21,097m 2:01.6 194 969 19 131
If all goes well, I'll go for some TT end of the month/after new year.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: What Training Have You Done Today?
1hr steady row
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,449m 2:13.8 146 802 20
12:00.0 2,705m 2:13.0 148 811 20
24:00.0 2,726m 2:12.0 152 822 21
36:00.0 2,701m 2:13.2 148 808 21
48:00.0 2,669m 2:14.8 143 790 21
1:00:00.0 2,649m 2:15.9 139 779 21
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,449m 2:13.8 146 802 20
12:00.0 2,705m 2:13.0 148 811 20
24:00.0 2,726m 2:12.0 152 822 21
36:00.0 2,701m 2:13.2 148 808 21
48:00.0 2,669m 2:14.8 143 790 21
1:00:00.0 2,649m 2:15.9 139 779 21
Age group 40-49, HWT, Male
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0
PBs: 5k=18:47.9, 30min=7834, 10k=38:44.9, 60min=15312, HM=1:23:36.3, FM=2:53:47.0
Re: What Training Have You Done Today?
12/1 (am) - Incline Treadmill Walk; 60:00, 15% incline, 3mph, 10kg weighted pack.
12/1 (pm) - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
12/2 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 39:57. PR. This is right around my prior best time but with 100 more lunges per leg (200 total). I timed a few of my walking lunge sets and they averaged right around 75 secs per 15 steps per leg. In theory, this would shave off close to 8:00 or so from the prior PR I was tracking back in July / August and hoping to get under 30:00 some day so not terribly far off. While a true Murph is 300 squats as opposed to 300 lunges (per leg), I personally like lunges a lot more and they seem to like me more as well with how my ankles, knees, and hips feel after. I might give a modified Murph a go here in the next week or so - 1 mile run, 100 pull-ups, 200 push-ups, 300 lunges (per leg), 1 mile run w/ 10kg vest shooting for under 60:00.
12/3 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
12/4 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
12/1 (pm) - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
12/2 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 39:57. PR. This is right around my prior best time but with 100 more lunges per leg (200 total). I timed a few of my walking lunge sets and they averaged right around 75 secs per 15 steps per leg. In theory, this would shave off close to 8:00 or so from the prior PR I was tracking back in July / August and hoping to get under 30:00 some day so not terribly far off. While a true Murph is 300 squats as opposed to 300 lunges (per leg), I personally like lunges a lot more and they seem to like me more as well with how my ankles, knees, and hips feel after. I might give a modified Murph a go here in the next week or so - 1 mile run, 100 pull-ups, 200 push-ups, 300 lunges (per leg), 1 mile run w/ 10kg vest shooting for under 60:00.
12/3 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
12/4 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.
M, '85; 5'10" (1.78m), 175lbs (79kg)
Re: What Training Have You Done Today?
30 r20 today. Started steady and gradually increased pace. 615 strokes. DF 127
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,958m 2:09.3 162 856 20
6:00.0 1,367m 2:11.6 153 827 20
12:00.0 1,379m 2:10.5 157 841 20
18:00.0 1,388m 2:09.6 160 852 21
24:00.0 1,403m 2:08.2 166 870 21
30:00.0 1,422m 2:06.5 173 893 21
Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,958m 2:09.3 162 856 20
6:00.0 1,367m 2:11.6 153 827 20
12:00.0 1,379m 2:10.5 157 841 20
18:00.0 1,388m 2:09.6 160 852 21
24:00.0 1,403m 2:08.2 166 870 21
30:00.0 1,422m 2:06.5 173 893 21
M64 6ft 2, 1.90m,14st 4lbs (200), 90 kg, NW England
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m
First erg Jan 2023
PBs 500m 1:34.4, 1k 3:30.9, 2k 7:32.3
5k 20:09, 6k 24:30, 30m 7310m, 30r20 7133m
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- Half Marathon Poster
- Posts: 2329
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: What Training Have You Done Today?
Put 60min on the PM5 but was a just incase toe in the water. Chest still not 100% but thought I'd see how it went.
Time Meters Pace Watts Cal/Hr S/M
40:11.8 10,245m 1:57.7 215 1038 25 138
4:00.0 1,022m 1:57.4 216 1044 25 125
8:00.0 1,023m 1:57.3 217 1046 26 131
12:00.0 1,023m 1:57.3 217 1046 26 133
16:00.0 1,023m 1:57.3 217 1046 26 137
20:00.0 1,023m 1:57.3 217 1046 26 137
24:00.0 1,023m 1:57.3 217 1046 25 142
28:00.0 1,022m 1:57.4 216 1044 25 143
32:00.0 1,023m 1:57.3 217 1046 25 145
36:00.0 1,022m 1:57.4 216 1044 25 147
40:00.0 1,023m 1:57.3 217 1046 25 146
40:11.8 19m 5:10.5 12 340 0 147
Started coughing around 30min in but thought I'd see how it was at 40min. HR was OK at 40min but was feeling chesty so thought I'd bin it off and come back at it next week. Pace was spot on at 40min with a sub 1:57 as my target. Max HR I've seen recently was 159 so plenty in reserve.
Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.
Time Meters Pace Watts Cal/Hr S/M
40:11.8 10,245m 1:57.7 215 1038 25 138
4:00.0 1,022m 1:57.4 216 1044 25 125
8:00.0 1,023m 1:57.3 217 1046 26 131
12:00.0 1,023m 1:57.3 217 1046 26 133
16:00.0 1,023m 1:57.3 217 1046 26 137
20:00.0 1,023m 1:57.3 217 1046 26 137
24:00.0 1,023m 1:57.3 217 1046 25 142
28:00.0 1,022m 1:57.4 216 1044 25 143
32:00.0 1,023m 1:57.3 217 1046 25 145
36:00.0 1,022m 1:57.4 216 1044 25 147
40:00.0 1,023m 1:57.3 217 1046 25 146
40:11.8 19m 5:10.5 12 340 0 147
Started coughing around 30min in but thought I'd see how it was at 40min. HR was OK at 40min but was feeling chesty so thought I'd bin it off and come back at it next week. Pace was spot on at 40min with a sub 1:57 as my target. Max HR I've seen recently was 159 so plenty in reserve.
Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
Re: What Training Have You Done Today?
Not sure what I was going to do today; had a pretty s*** week at work so far with longish hours and not enough food & fluid or breaks
apparently I decided it would be 170W+ to start; at 2mins I started to ramp it and the rate up until ~290W at the 3:05 point and then I died a bit & held on for what felt like an eternity until I reached 1k where I collapsed into a disgusting panting mess.
Time Meters Pace Watts Cal/Hr S/M
3:53.6 1,007m 1:55.9 224 1071 26 171
followed it with a 15min V slow pace cool down that my lungs were still sulking about.
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,188m 2:21.1 124 728 22 155
3:00.0 630m 2:22.8 120 713 22 146
6:00.0 633m 2:22.1 122 719 22 154
9:00.0 639m 2:20.8 125 731 22 157
12:00.0 640m 2:20.6 126 733 22 161
15:00.0 647m 2:19.1 130 747 22 161
Kinda felt I needed to do something like this - really tax the lungs properly; last time I did something comparable was back in July...
apparently I decided it would be 170W+ to start; at 2mins I started to ramp it and the rate up until ~290W at the 3:05 point and then I died a bit & held on for what felt like an eternity until I reached 1k where I collapsed into a disgusting panting mess.
Time Meters Pace Watts Cal/Hr S/M
3:53.6 1,007m 1:55.9 224 1071 26 171
followed it with a 15min V slow pace cool down that my lungs were still sulking about.
Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,188m 2:21.1 124 728 22 155
3:00.0 630m 2:22.8 120 713 22 146
6:00.0 633m 2:22.1 122 719 22 154
9:00.0 639m 2:20.8 125 731 22 157
12:00.0 640m 2:20.6 126 733 22 161
15:00.0 647m 2:19.1 130 747 22 161
Kinda felt I needed to do something like this - really tax the lungs properly; last time I did something comparable was back in July...
M 6'4 born:'82
PB's
'23: 6k=25:23.5, HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
Logbook
PB's
'23: 6k=25:23.5, HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
Logbook
Re: What Training Have You Done Today?
Sounds you are well on plan!nick rockliff wrote: ↑December 4th, 2024, 1:50 pmPut 60min on the PM5 but was a just incase toe in the water. Chest still not 100% but thought I'd see how it went.
Time Meters Pace Watts Cal/Hr S/M
40:11.8 10,245m 1:57.7 215 1038 25 138
4:00.0 1,022m 1:57.4 216 1044 25 125
8:00.0 1,023m 1:57.3 217 1046 26 131
12:00.0 1,023m 1:57.3 217 1046 26 133
16:00.0 1,023m 1:57.3 217 1046 26 137
20:00.0 1,023m 1:57.3 217 1046 26 137
24:00.0 1,023m 1:57.3 217 1046 25 142
28:00.0 1,022m 1:57.4 216 1044 25 143
32:00.0 1,023m 1:57.3 217 1046 25 145
36:00.0 1,022m 1:57.4 216 1044 25 147
40:00.0 1,023m 1:57.3 217 1046 25 146
40:11.8 19m 5:10.5 12 340 0 147
Started coughing around 30min in but thought I'd see how it was at 40min. HR was OK at 40min but was feeling chesty so thought I'd bin it off and come back at it next week. Pace was spot on at 40min with a sub 1:57 as my target. Max HR I've seen recently was 159 so plenty in reserve.
Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
Re: What Training Have You Done Today?
Gym session today, started with my typical 15min skierg warmup
Intervals at the end of the session, timer set to 1:45 and then 5 rounds on every beep:
300m skierg - 300m rowErg - rest
This pattern gives ca. 35s rest between skierg and rowErg (including machine switching) and ca. 2:15 rest between rounds.
I averaged:
1,500m 4:45.8 1:35.2 SkiErg
1,500m 4:37.0 1:32.3 RowErg
Code: Select all
Time Meters Pace Watts Cal/Hr S/M
15:00.0 4,123m 1:49.1 269 1226 47
3:00.0 810m 1:51.1 255 1178 47
6:00.0 812m 1:50.8 257 1184 46
9:00.0 822m 1:49.4 267 1217 47
12:00.0 834m 1:47.9 279 1258 48
15:00.0 847m 1:46.2 292 1304 48
300m skierg - 300m rowErg - rest
This pattern gives ca. 35s rest between skierg and rowErg (including machine switching) and ca. 2:15 rest between rounds.
I averaged:
1,500m 4:45.8 1:35.2 SkiErg
1,500m 4:37.0 1:32.3 RowErg
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log